Tag Archives: functional movements

Rowing WOD 1/4/13: “Row For It!” – 3RFT – 750m Row, 15 Deadlifts – Post time and cues

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Rowing WOD 1/4/13:

“Row For it!” (AKA – Fight For It)

3 Rounds For Time:

750m Row (Race Pace)

15 Deadlifts (40% 1RM)

Members of the RRC getting in a quick AMRAP of jumping jacks, jump squats, and push ups pre-Rowing WOD

Members of the RRC getting in a quick AMRAP of jumping jacks, jump squats, and push ups pre-Rowing WOD

In a 2,000m race the pain really starts to kick in after the first thousand.  If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go.  A key to having solid mental thoughts is building confidence in your training leading up to the race.  Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today.  We performed this WOD at the beginning of November.  Look back in your training log and see what cues helped.  Use those same mental thoughts and any others you’ve developed since then.  Your goal should be to go faster than you did in November by executing a good race plan and solid mental cues!

In today’s Rowing WOD build and settle to your current 2k split right away.  You want to be in full control of your stroke rating, breathing, and split.  Hold solid, consistent pressure every stroke of each 750m piece.  Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke.  Bring that same focus to your Deadlifts.  Keep a neutral spine and focus on efficient movement through the hips.  Push through the heels and build the speed on the bar as you extend your hips.  Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor.  Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 75om Row.

Post your time to comments and share your mental cues!

Rowing WOD 1/2/13: 5RFT – 250m, 15 Squats, 10 Push Ups, 5 Pull Ups – Post Time

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Rowing WOD 1/2/13:

RRC 20125 Rounds For Time

250m Row, 15 Air Squats, 10 Push Ups, 5 Pull Ups

It’s official!  We have just over a month until CRASH-B’s.  By now you should have tested your 2k a couple of times and know what part of your game plan you need to focus on.  Do you need better focus through the body of the race?  Do you need to work on breathing and settling early on so you don’t fly and die?  Or, do you need to be more aggressive and work on pushing it at the end of the race?  In each 250m interval be disciplined and try to execute as if you were in the middle of a 2k.  Each day from here on out is an opportunity to build your confidence and improve your race plan.

Today’s Rowing WOD is a chance to get in that mind-set and work on some solid body weight conditioning for WOD’s like “Cindy”.  The combination of short rowing intervals and body weight movements should allow you to push the intensity and deal with staying mentally tough as the pain sets in.  Be efficient and get full range of motion.  Hip crease below the knee and hips all the way open at the top of the squat.  Chest to the deck and elbows extended at the top of the push up.  Chin over the bar and elbows extended at the bottom of the pull up.  Be honest and clean with all of your reps and get a solid day of training in.

Post your time to comments!

Rowing WOD 1/1/13: 10 x :30 On, :30 Off – Post Avg Splits and Stroke Ratings

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Rowing WOD 1/1/13:

RRC Catch10 x :30 On :30 Off

  • @2k-2 Pace

Happy New Year!

I wish everyone the best and hope 2013 treats you well!  Take some of that into your own hands and commit to a certain number of Rowing WODs per week.  Mixing in just 2 or 3 with your regular training can step up your game to a whole new level.  Comment with your results and let other Renegade Rowers know how you’re doing!

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.

The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece.  If you can negative split it even better!

Post your average splits and stroke ratings.  Comment on your consistency and recovery between pieces.

Rowing WOD 12/26: “Beach Burner” – Post Time

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Rowing WOD 12/26:

“Beach Burner”

The Renegade Rowing Club getting after some 500m Intervals!

The Renegade Rowing Club getting after some 500m Intervals!

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  Last week I was lucky enough to travel down to Ft. Lauderdale for a quick vacation.  While there, we found a great workout area on the beach with about 10-15 workout stations.  We chose 7 of our favorites and went at it with a 400m run in between each.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/25: Peak Power Test – Merry Christmas!

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Rowing WOD 12/25:

Santas RowingPeak Power Test

The holidays are a time to spend with family, so we’re not going to do anything to crazy today.  I’d rather everyone go sing some carols and drink some egg nog than row today.  If you must have some fun, test your peak power with a few family members.  Maybe you can show the sport to someone new!

The Peak Power Test will give you a sense of the raw power you can put into one stroke. For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Post your Max Watts